CrossFit Toledo – CrossFit
Technique Work
Lightweight kettlebell clean & jerk practice
Squat
EMOM X 10, Climbing in weight
Minute 1, 10 second pause, minute 2, 9 second pause, minute 3, 8 second pause…
Minute 10, 1 sec pause
Paused Front Squat (EMOM X 10, increasing load, decreasing pause)
WOD
Metcon (Time)
4 RFT Time cap 16
150 m unbalanced farmer carry 70 & 53 / 53 & 35
12 KB SDHP 70/53
9 (each arm) KB C & J 53/35
➡️ 5 burpees anytime a bell is dropped, 10 if dropped on blacktop or concrete
